Thea has been a member of Angel Oak CrossFit for a few months, and decided to take herself to the next level by committing to the Success Story challenge. Even with two kids, one of which she brings with her to the gym, Thea works out with the Bootcamp crew a few days a week. In the short time she h...
If there’s somebody who is passionate about her job and career, it’s Taylor! She works full-time as a state probation agent, is pursuing her Master’s Degree, and still finds time to make it to the gym at least three times a week. Taylor’s upbeat attitude, and positive energy,...
Meet Matthew aka Matt aka Mattie… Matt joined Angel Oak CrossFit in September to write his own Success Story. He joined with one of the more common challenges those in Charleston face when trying to begin or stick to a fitness routine – work travel. Matt’s job in the medical field often...
Angel Oak CrossFit – CrossFit Warm-up Warm-up (No Measure) A. TABATA: Pass Thrus, Push-up Shoulder Taps B. Roll Shoulders C. 3x: 8 Step Ups, :30 Hollow Hold, 6 Push Press Weightlifting Pause Push Jerk (1 RM) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP in 7 7 CJ (135/95) 7 BBJOs...
Roadmap: Navigating the Holidays Your 4-step guide to surviving the holidays and staying on track! The holiday season is here, whether we are ready for it or not! It’s the season of relaxation and recharging our batteries, food, and spending time with our families and loved ones. You’v...
Angel Oak CrossFit – Strength & Conditioning Warm-up A: AOCF WU 8 (No Measure) 4 Rnds: 1:00 bike/row 30s FR KB*banded hamstring *roll shoulders Conditioning B: Metcon (No Measure) EMOM 25: 1st: 12 ring rows 2nd: 10/8 Cal Row 3rd: 10 push ups 4th: 8/6 Cal Bike 5th: Road Run
Angel Oak CrossFit – CrossFit Warm-up A: Pulling Warm-up (No Measure) A. 400m Row/ 0.8K Bike B. Lat Stretch/ Pec Roll C. TABATA: Beat Swings, Push-up Shoulder Taps, Ring Rows, Russian KBS Repeat TABATA Gymnastics B: Metcon (No Measure) EMOM10 1st: 10 C2B 2nd: 6 – 8 AB Cal/8 – 10 Ro...
Angel Oak CrossFit – Barbell Warm-up A: Warm-up (No Measure) 3:00 bike/row 2x w/ barbell: 5 RDL 5 Clean High Pulls 5 Muscle Cleans 5 Push Press 5 FSQ 5 HPC + Push Jerk 5 S Clean + Split Jerk Weightlifting A: Power Clean + Hang Power Clean (Build to 85% of PC in 10 min) Weightlifting B: Cle...
Angel Oak CrossFit – Strength & Conditioning Warm-up A: AOCF WU 4 (No Measure) a) 500m row/1500m bike/400m Run b) 30/20/30 Conditioning B: Metcon (No Measure) EMOM 12: 1st: 12 Reverse Lunge 2nd min: 2 D+B Gym Runs Conditioning C: Metcon (AMRAP – Rounds and Reps) 12 min Circuit: 10 W...
Angel Oak CrossFit – CrossFit Warm-up A: Snatch Warm-up (No Measure) A. 1 Road Run + 10 Toe Touches B. Banded Shoulder Opener C. 2X: 10 passthroughs, 10 OHS, 10 Snatch Grip Turnovers, 10 Snatch Grip DL, 10 Muscle Snatch D. Snatch WU B: Snatch + OHS (8 x 1, add ea time) NO MISSES *make smart we...
